Binaural Beats: Exploring the Science Behind Brainwave Entrainment and Sleep Benefits

Have you ever wondered if sound could influence your mental state and improve your sleep? Listening to audio with binaural beats may benefit your mental health and promote creativity and focus. Binaural beats, a type of auditory illusion, have gained popularity as a potential tool for relaxation, focus, and even sleep enhancement. This article dives into the science behind binaural beats, their potential benefits, and how you can experiment with them.

Infographic illustrating the concept of binaural beats.

What are Binaural Beats?

Binaural beats aren’t a music genre. They are an auditory phenomenon created by your brain in response to hearing specific tones in each ear, created by your brain. When you hear two tones - one in each ear - that are slightly different in frequency, your brain processes a beat at the difference of the frequencies. This is called a binaural beat. For example, if you listen to one tone at 300 hertz (Hz) and the other tone at 310 Hz, the binaural beat you hear is at 10 Hz. of a third sound.

Here’s an example:

Let’s say you’re listening to a sound in your left ear that’s at a frequency of 132 Hertz (Hz). And in your right ear, you’re listening to a sound that’s at a frequency of 121 Hz. Your brain, however, gradually falls into synchrony with the difference - or 11 Hz. Instead of hearing two different tones, you instead hear a tone at 11 Hz (in addition to the two tones given to each ear).

This creation of a third sound is caused by the same part of the brain that helps you determine the location of a sound. For a binaural beat to work, the two tones have to have frequencies less than 1000 Hz, and the difference between the two tones can’t be more than 30 Hz. The tones also have to be listened to separately, one through each ear. To hear the binaural beat, you must have sound coming in each ear.

Binaural beats have been explored in music and are sometimes used to help tune instruments, such as pianos and organs. More recently, they have been connected to potential health benefits. When binaural beats are sustained over a period of time, they can synchronize with your brain waves.

How Binaural Beats Work: Brainwave Entrainment

When you listen to a sound with a certain frequency, your brain waves will synchronize with that frequency. The use of binaural beats in this way is sometimes called brain wave entrainment technology. Binaural beats can be created at different frequencies. Science shows that exposure to binaural beats can create changes in the brain’s degree of arousal.

Your brain is buzzing with electrical activity or electrical patterns known as brain waves. To understand how binaural beats may help relaxation, mood, mental performance, and sleep, you need to know a little bit about brain waves and what they indicate about our state of consciousness, emotion, and mental activity. Brainwaves are created from the pulses of electrical activity our neurons exhibit as they communicate with each other.

Here’s a quick overview of the different brainwave patterns:

Delta (δ) pattern: The slowest brain waves are delta waves. These waves have a frequency under 4 Hz. As you transition into deeper sleep stages, your brain switches from theta waves to delta waves. Dreaming can occur. Binaural beats in the delta (1 to 4 Hz) range have been associated with deep sleep and relaxation.
Theta (θ) pattern: During stage one of sleep, which is the lightest stage of sleep, your brain produces theta waves at a frequency between 4 Hz and 8 Hz. Theta waves are also associated with drowsiness and meditation. Binaural beats in the theta (4 to 8 Hz) range are linked to REM sleep, reduced anxiety, relaxation, as well as meditative and creative states.
Alpha (α) pattern: Ranging between 8 Hz and 13 Hz, alpha waves indicate a relaxed and restful mind. Alpha (α) pattern: Ranging between 8 Hz and 13 Hz, alpha waves indicate a relaxed and restful mind. Binaural beats in the alpha frequencies (8 to 13 Hz) are thought to encourage relaxation, promote positivity, and decrease anxiety.
Beta (β) pattern: Beta waves range between 13 Hz and 30 Hz. These waves in the brain are linked to an active and alert mind. Higher levels of beta waves are also associated with anxiety. . This type of brain activity is associated with alertness, concentration, and problem solving. Binaural beats in the beta frequencies (14 to 30 Hz) have been linked to increased concentration and alertness, problem-solving, and improved memory.

Binaural beats of 40 Hz were found to be helpful in enhancing training and learning, according to a 2020 study.

Potential Health Benefits of Binaural Beats

Binaural beats are claimed to induce the same mental state associated with a meditation practice, but much more quickly. Meditation is the practice of calming the mind and tuning down the number of random thoughts that pass through it. A regular meditation practice has been shown to reduce stress and anxiety, slow down the rate of brain aging and memory loss, promote mental health, and lengthen attention span. Practicing meditation regularly can be quite difficult, so people have looked to technology for help.

In effect, binaural beats are said to:

Reduce anxiety
Increase focus and concentration
Lower stress
Increase relaxation
Foster positive moods
Promote creativity
Help manage pain

The theory is that binaural beats can help create the frequency needed for your brain to create the same waves commonly experienced during a meditation practice. With several human studies to back up the health claims, binaural beats appear to be a potential tool in the fight against anxiety, stress, and negative mental states. Research has found that listening daily to audio with binaural beats may have positive effects on: anxiety, memory, mood, creativity, attention.

Preliminary research suggests that binaural beats can help you sleep better. As a result, the use of binaural beats lengthened stage three sleep. Other small studies indicate the potential of binaural beats for better sleep. , less sleepiness, and increased ease of waking up.

Binaural Beats Research and Studies

While most studies on the effects of binaural beats have been small, there are several that provide evidence that this auditory illusion does indeed have health benefits, especially related to anxiety, mood, and performance.

Here are some notable findings from various studies:

An older 2005 controlled study in roughly 100 people about to undergo surgery also found that binaural beats were able to significantly reduce pre-operative anxiety compared to similar audio without the binaural tones and no audio at all. In the study, anxiety levels were cut in half for people who listened to the binaural beat audio.
A 2007 uncontrolled study asked eight adults to listen to a binaural beat CD with delta (1 to 4 Hz) beat frequencies for 60 days straight. The results of the study found that listening to binaural beats for 60 days significantly reduced anxiety and increased the overall quality of life of these participants. Since the study was small, uncontrolled, and relied on patient surveys to collect data, larger studies will be needed to confirm these effects.
One larger 2011 randomized and controlled trial looked at the use of binaural beats in 291 patients admitted to the emergency department at a hospital. The researchers observed significant decreases in anxiety levels in patients exposed to audio with embedded binaural beats compared to those who listened to audio without binaural beats or no audio at all.
A 2019 study combined the effects of binaural beats and autonomous sensory meridian response (ASMR), a phenomenon of a relaxation response to certain audio or visual triggers. It was suggested that the combination of the two were more beneficial than either separately.

However, a 2015 review of studies found that most studies in this area are limited or contradictory, and that there’s evidence of diminishing impact over time. More research is needed to fully understand the potential benefits and how they differ from monaural beats.

Getting Started with Binaural Beats

All you need to experiment with binaural beats is a binaural beat audio and a pair of headphones or earbuds. You can easily find audio files of binaural beats online, such as on YouTube or via downloaded audio files to your mp3 player or mobile device. If you decide to use binaural beats in hopes of improving sleep, there are numerous binaural beat tracks available online.

As mentioned earlier, for a binaural beat to work, the two tones have to have frequencies of less than 1000 Hz, and the difference between the two tones can’t be more than 30 Hz. You can also purchase CDs or audio files featuring binaural beats. Oftentimes, these tracks have white noise or other gentle sounds to help you relax. The length of binaural beat tracks vary.

When listening to binaural beats, it’s best to sit in a comfortable place free of distractions. When listening to binaural beats, make sure you have sound entering each ear. You can wear headphones or earbuds, whichever is more comfortable. Listening to the binaural beat audio for at least 30 minutes each day in your headphones ensures that the rhythm is entrained (has fallen into synchronization) throughout the brain. You can experiment with the length of time you listen to the binaural beats to find out what works for you.

For example, if you’re experiencing high levels of anxiety or stress, you may want to listen to the audio for a full hour or longer. Remember, you must use headphones for binaural beats to work. You may also want to listen with your eyes closed.

Example of a YouTube video offering binaural beats for sleep.

Safety and Precautions

There are no known side effects to listening to binaural beats, but you’ll want to make sure that the sound level coming through your headphones isn’t set too high.

Prolonged exposure to sounds at or above 85 decibels can cause hearing loss over time. This is roughly the level of noise produced by heavy traffic. can result in hearing loss. Examples of everyday sounds at that level or above are motorcycles, concerts, sporting events, and listening to music at full volume through headphones. Binaural beat technology could be a problem if you have epilepsy, so you should speak with your doctor before trying it. More research is needed to see if there are any side effects to listening to binaural beats over a long period of time.

Binaural Beats and Sleep: A Deeper Dive

Humans spend approximately one-third of their lifespans sleeping. Sleep cycles comprise two distinct states: rapid eye movement (REM) and non-REM (NREM). According to the American Academy of Sleep Medicine (AASM) criteria, NREM sleep can be subclassified into three different electroencephalographic patterns, namely N1, N2, and N31.

N3 sleep, also known as slow-wave sleep (SWS), is characterized by the presence of slow waves on electroencephalography (EEG), with at least 20% of a 30-s epoch containing these slow waves, according to the AASM criteria. SWS is necessary for maintaining general health owing to its effects on a variety of physiological and psychological processes, including glucose metabolism, hormone release, immunity, and memory2. Nevertheless, stressors associated with modern lifestyles may contribute to SWS disruption3, particularly in industrialized nations such as the US and Japan4,5.

Pharmacological interventions for improving sleep are available; however, many have adverse effects and carry risks of tolerance and dependence. Nonpharmacological treatments such as cognitive behavioral therapy are effective; however, they are expensive, not readily accessible, and associated with high dropout rates6. Thus, there is a pressing need to develop convenient and cost-effective nonpharmacological treatments that improve sleep.

One such treatment is binaural beats (BBs), a type of auditory intervention for sleep7 that has been described as a “digital drug”8. BBs occur when two tones with slightly different frequencies are transmitted separately to both ears, and a single oscillating signal is perceived at a frequency equal to the frequency difference9. The perception of BBs is facilitated by a key neural mechanism involved in sound localization10. The experience of BBs varies depending on the frequency difference between the binaural oscillating signals, ranging from a rotating tone moving from one ear to the other and back (particularly when the frequency difference is < 1 Hz), to a beating tone characterized by periodic fluctuations in loudness, or even a fast-beating tone producing a sensation of roughness11,12,13. Despite the varying perceptions and individual differences in perception, BB stimulation is a convenient and popular method to modify brain states and functions. However, its efficacy remains to be scientifically verified14.

The Benefits of Binaural Beats for Sleep: What Research Shows

Better sleep quality: Binaural beats for sleep, particularly in the delta frequency range (below 4 Hz), are linked to enhanced sleep quality. These low-frequency tones help ease your brain into deep, restorative sleep stages, where essential processes like memory consolidation and cell repair occur. By guiding your brain into this state, binaural beats encourage a more natural, uninterrupted sleep.
Faster sleep onset and fewer interruptions: Research on binaural beats for sleep, particularly at frequencies around 3 Hz, suggests they can help you fall asleep faster and reduce nighttime awakenings. These studies have shown that binaural beats influence brainwave patterns across different sleep stages, helping you reach deeper sleep phases without frequent disruptions. By using these targeted frequencies, binaural beats offer a smooth transition through sleep cycles for a more seamless and restful night.
Improved emotional well-being: The benefits of binaural beats extend beyond better sleep - they can also positively impact your emotional health. Studies focusing on delta-frequency binaural beats indicate that these tones can reduce anxiety and alleviate negative emotions. Participants often report waking up with an improved mood and a sense of calm, suggesting that binaural beats may help foster a positive cycle between sleep quality and emotional well-being, with each benefit enhancing the other.
Natural and non-invasive intervention: Binaural beats offer a safer, more natural way to improve your sleep without invasive techniques or medications. By simply listening to specific tones, you can gradually integrate them into your bedtime routine. This easy approach provides a convenient solution for better sleep quality, allowing you to enjoy the benefits of binaural beats with minimal effort or disruption to your non-toxic lifestyle.

Hormonal Effects of Binaural Beats

In addition to potentially boosting sleep-promoting hormones, binaural beats may also reduce our perceptions of pain. A 2017 study found that binaural beats used in combination with visual stimulation led to reductions in patients’ perception of acute pain. This is good news on its own-and also promising news for sleep.

Research suggests that binaural beats can influence hormone levels, potentially impacting sleep and overall well-being:

Melatonin: Melatonin promotes and regulates sleep. Melatonin levels rise dramatically in the evening, and the hormone works to relax your body and mind, preparing you to fall asleep. The study found 73 percent of participants had higher levels of melatonin after using binaural beats. The average increase was more than 97 percent.
Cortisol: Cortisol is an arousal hormone, stimulating alertness and attention. Cortisol levels rise and fall in connection to circadian rhythms-cortisol levels rise to their peak levels first thing in the morning, just in time for you to be active for the day. Too-high cortisol levels are associated with insomnia, as well as more time spent in light sleep, rather than deep sleep. The study found that 70 percent of participants experienced a reduction in cortisol after exposure to binaural beats.
DHEA: DHEA functions as a kind of master hormone, helping to produce other hormones in the body on an as-needed basis. DHEA is critical to immune function and disease protection. Particularly significant for sleep is that DHEA works to suppress cortisol, a hormone that stimulates alertness and provokes stress at elevated levels.

Cognitive Benefits of Binaural Beats

Binaural Beats for Brain Health: How They Work

Scientists are also looking at how binaural beats affect cognitive abilities, and whether this is a therapy that can be used to enhance cognitive functions such as learning, memory, focus, and creativity. Attention may also be improved by using binaural beats.

Studies have shown that binaural beats may affect levels of dopamine, a hormone that plays a broad role in cognition and a particular role in creative thinking. This has scientists examining the possibility that binaural beats can be used to stimulate creativity. Some studies have found that binaural beats can affect cognitive function positively or negatively, depending on the specific frequency generated.

For example, a study of long-term memory found that beta-frequency binaural beats improved memory, while theta-frequency binaural beats interfered with memory. This is something for scientists to continue to examine closely.

Limitations and Future Research

When studying the impact of binaural beats on cognition, researchers often find that individual differences matter in whether the therapy delivers a benefit. Right now, it looks as though at least some of the benefits of binaural beats may work for some people, and not for others.

Research into binaural beats is expanding, but it’s still early. We’ve got a lot more to learn about how this technique affects brain function and the ways we might use it most effectively.

Final Thoughts

Learning to meditate isn’t always easy. Binaural beats won’t work for everyone, and they aren’t considered a cure for any particular condition. How do you relax before you fall asleep? Maybe you follow a guided meditation, or perhaps you listen to a podcast or peaceful music. There is a lot to like about this technology as a potential treatment for sleep problems. It’s low impact and non-invasive, it doesn’t rely on chemical drugs, it’s inexpensive, and, for most people, likely easy to adopt and maintain.

References

Padmanabhan, R., Hildreth, A. J., & Laws, D. (2005). A prospective, randomised, controlled study examining binaural beat audio and pre-operative anxiety in patients undergoing general anaesthesia for day case surgery.
López-Caballero, F., & Escera, C. (2017). Binaural beat: A failure to enhance EEG power and emotional arousal.
Chaieb, L., Wilpert, E. C., Reber, T. P., & Fell, J. (2015). Auditory beat stimulation and its effects on cognition and mood states.
Abhang, P. A., Gawali, B. W., & Mehrotra, S. C. (2016). Introduction to EEG- and speech-based emotion recognition.
Lee, M., Song, C. B., Shin, G. H., & Lee, S. W. (2019). Possible effect of binaural beat combined with autonomous sensory meridian response for inducing sleep.
Sharpe, R. L. S., Mahmud, M., Kaiser, M. S., & Chen, J. (2020). Gamma entrainment frequency affects mood, memory and cognition: An exploratory pilot study.
Lane, J. D., Kasian, S. J., Owens, J. E., & Marsh, G. R. (1998). Binaural auditory beats affect vigilance performance and mood.
Beauchene, C., Abaid, N., Moran, R., Diana, R. A., & Leonessa, A. (2017). The effect of binaural beats on verbal working memory and cortical connectivity.
Reedijk, S. A., Bolders, A., & Hommel, B. (2013). The impact of binaural beats on creativity.
Jirakittayakorn, N., & Wongsawat, Y. (2017). Brain responses to a 6-Hz binaural beat: Effects on general theta rhythm and frontal midline theta activity.
Abeln, V., Kleinert, J., Strüder, H. K., & Schneider, S. (2013). Brainwave entrainment for better sleep and post-sleep state of young elite soccer players - A pilot study.
Garcia-Argibay, M., Santed, M. A., & Reales, J. M. (2018). Efficacy of binaural auditory beats in cognition, anxiety, and pain perception: A meta-analysis.
National Institute on Deafness and Other Communication Disorders (NIDCD). (2019, May 31). We all know the magic of a good night's sleep.